Foam Rollers
Why are foam rollers good for AAS users?
-Roll the area that you inject and I guarantee you it will help with pip. It is the same concept of massaging the area but more intensive, I do both.
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Rolling helps prevent injury and helps recovery of injured muscles. Muscles become tense when they are used and we all know this can lead to injury. From experience I can tell you, my calf's will feel tight after a good leg workout and after using a foam roller for a few minutes I can feel the muscle loosen up.
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At first it will be painful and you wont want to put your entire weight on the roller. Eventually your muscles will adapt and your pain tolerance will increase. Think of it as complementing your training. You have to teach yourself to push through pain to get in 1MR (of course we all know pain from lactic acid build up and pain that your body is giving you to stop the exercise before you injure yourself).
Experience: I have been rolling for the past two years now before and after most of my workouts.
Protocol: Warm up, roll then stretch.
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I get a good roll in once a week to crack my back.
Same here. I have for years now. Really helps with the feeling of compression that comes with some of the big compound lifts. Basically all of them. Figuring out how to best work the roller to the individuals advantage can really really help with back discomfort. Some people don't even realize they have back issues until they're addressed.
I've also been using the roller to stimulate my legs before a big lower body workout. I don't know if its actual or just mental, but it usually has a positive effect on my workout. Once in a while i'll roll out my lats too.
Anyway, I just wanted to say something on the topic because i'm in love with my roller. Thanks for reading XD.
Hey Bud,
Do you happen to know the best route to take when considering rolling the next day after a lift?
Such as is it wise to roll the back the day after deadlifts when you are sore or is it best to leave it for a few days till those area's are virtually healed so as not to disturb the healing process?
Cheers man
Wow Just used one of these for the first time ever and found it a pretty uncomfortable experience rolling up and down on my lower back - it felt like it was gonna explode!! Lol
Not in a painful way just loud cracks that I guess in areas that have never been released before - I feel like someone has walked up and down my back - Anyone else who uses one does it get any easier and more relaxing the more your body gets use to it?
Hey man I was just reading you say "rolling up and down on my lower back" and I thought I should mention that when I looked in to how to best use it for my spine(cracking and stretching), the couple sources I investigated said not to use it directly on the lower spine. I'm sure there is logic that contradicts that, but I have found it to be true in my use of the sacred roller. Seems like a very delicate part of the body and could easily result in a slipped disc or aggravation of any previous back injury. I'm not telling you what to do and i'm not even saying i'm right. This is just my experience with it.
I does, easier and more relaxed! I use them all the time now. U get better in stages. Stage one...(The First timer) was awkward and out of balance. Second stage..(The pain tolerence) u are use to it and now are working deeper into areas of the muscle and joints. Third stage... (The pro) U now are incorporating workouts while massaging and stretching. I can always tell when it's time to get maintenance alignment from chiro (bout every 6wks), now I've noticed I'm not wanting alignment bout 10wks. And I'm constantly twisting up my body!
Cheers for the response mate - I thought it was just me! I never thought it would actually be so awkward and uncomfortable, its amazing how much downforce your own bodyweight creates on it! I was expecting a really relaxing soothing experience not some kind of almost torture chamber one haha But then I've never had one of these proper sports release massages or chiro sessions so I had no idea thats what it kind of feels like lol
It is like a torture device at first but it gets better. Lol. I have a 26" TriggerPoint GRID Foam Roller. Bought it off Amazon. Just want to make sure the device u have is similar. I know there are some very rigid ones out there. If it gets any firmer than the one I have I dont know if I cld handle it.
https://www.amazon.com/dp/B006GUC9KC/ref=cm_sw_r_cp_awdb_t1_ZSJKCbEDVPSEC
And this is a grid roller my neese showed me. It's a compact torture device, but it gets in places differently. I havent bought this one yet, just tried it over the weekend and fell in love. I tend to give my girl massages alot also, so this is great in that department too.. lol
https://www.amazon.com/dp/B00MB5FV2O/ref=cm_sw_r_cp_awdb_t1_pWJKCbM40NAE6
Yep mines a little more 'ribbed' shall we call it than that - this is it:
https://www.strengthshop.co.uk/mobility-recovery/rollers-lacrosse-balls/...
I'm sure I'll get use to it - In fact I'm going to try it again tonight haha
Check this Bad boy out:
https://www.strengthshop.co.uk/mobility-recovery/rollers-lacrosse-balls/...
Now that looks like it could hurt LOL
Your roller has good shape, it must be pretty firm.. The second roller looks like a meat grinder... Wtf! Lol
I did Deads today and for the first time I'm going to try using the roller the day after Lol Should be amusing...
Damn deads for the first time after a break can be killer the next day. Its the 2nd day for me is the worst! Lol. U shld really use that roller afterwards. Bro. Thats one of the best big muscle parts to hit, imo. Get those lactic acids pushed out of the muscle. Probably wldnt be so bad the next cpl days. Glad ur hitting it hard!
Ribbed for your pleasure?
Lol I can assure you there ain't no pleasure rolling around on that thing Greg..
Have you tried one yourself?
jayiskyou went hardcore. thought you just got the regular smooth surface.
Tbh man I thought that was the general kind everyone used? lol Then when I've just seen the smoother one its got me thinking that could be why it hurts haha. Fu** it Jay - We're hardcore, we're PLers. There has to be some pain involved somewhere otherwise where's the fun right?!
jayiski've seen people use cut down PVC pipe to roll out on or just a regular bar for lifting with no plates on it..ouch
i use the standard foam roller that the gym has..,also have one of those trigger point sticks and use a softball for pecs, shoulder, and hamstrings. you could get a lacrosse ball instead.
Never thought about using a ball to get those specific areas.. work all the lactic acids out.. That's what's up! Thanks brother.
jayiskyou can really hit the trigger points and dig in there. for pecs and front delts i roll out with a ball standing up against a wall. rear delts and problem areas on the back you can obv. do just laying down. only coast a few dollars on amazon.
I just tried this last week and it worked great. Even my son was getting into it until my girlfriend walked in and told us we looked retarded.. lol
jayiskah.., the "fun police" walked in on your good time...lol
Stretching and rolling out muscles is a necessity for me. Joint care is probably even higher on my list right now. If I'm not doing all these things dont believe I cld climb out of bed in the mornings! Is it a trigger point massage therapy ball ur talking about on Amazon?
jayiskyou can just order a Lacrosse ball for a couple of dollars. or if you want to spend more money get a trigger point ball.
i now use a softball because the lacrosse ball is to small.
i also use a light band or Stretch Yoga Exercise workout Resistance Bands for stretching/mobility work.
something like this....
https://www.amazon.com/Exercise-Resistance-Strength-Training-Workouts/dp...
Bro. I was needing this! Just added it to my cart... lol thanks
Foam rollers. YES !!
However they are mainly useful for the adhesions of surrounding fascia to muscle and also within the muscle bellies themselves.
If you get one or have access, use the very stiff black ones.
At this point I use 4"pvc for the legs, 2" for the bottoms of feet.
For your back, get lacrosse balls. You can use 1 or tape 2 of them together to roll the muscles along the spine
Look into "mobilitywod.com" for a world of info about rolling
Sometimes rolling is painful, ummm I mean very painful.
Enjoy
My gym just added the rollers with knobs protruding out of them those are intense.
AnonThose beefed up vibrating massagers help alot too!
Yes! I def agree. I have three cheap massagers from Wal-Mart, one vibrates only, one is a shiatsu and one is lumbar support that vibrates I use it in the car. They're great for recovery. I feel a remarkable difference after using them.
Heating pads are also the bomb. I use them ED. Especially on injection sites to help ease pip and disperse oils. If you think about it icing and heating therapy is to relax the muscle and to get additional blood to flow to the region that carries nutrients and oxygen that help muscle repair. So if this is done on an injection site it will help facilitate the oils being transported thorough out the body.
Also heat compression is used to help bring small abscess to the skin surface, see http://medical-dictionary.thefreedictionary.com/injection+site+abscess under "Treatment"
Correction found under "Alternative Treatment"
AnonYeh ive been lucky enough to not get any abscesses as of yet ive always wondered what to do if i ever did.. A bath a day some antibiotics and some serious rnr!? Daamn im getting all nervous just thinkin about it now.. I nevr double dip with pins and always use alcohol wipes and generally keep an all round clean environment when injecting but chances are we'll all get one some day eh?! I imagine it would be like the pip from hell eh!? Or are they just like a big zit!?
Yeah I haven't had an abscess either, knock on wood. And i would defiantly go to a doctor right away if I did get one not self-treat. I just found it interesting that one way to treat a minor abscess is with heat therapy.
Here is an article of a bodybuilder who died from an untreated abscess.
http://www.impartialreporter.com/news/roundup/articles/2011/03/18/393236...
AnonI take really hot baths..like EOD and they seem to help out a lot
Yeah man, I was sold on hot baths with Epson salt after seeing an interview of George Saint Pierre, one of my favorite UFC fighters, he said he takes one after every fight and after hard training days to relax his muscles. If its good enough for the champ its good enough for me.
AnonI love rolling. I also use a broom stick to loosen up more stubborn muscles like calves.
Anonyea I give my wife massages with tennis balls, and do the same thing on my injection spot with tennis balls
I like using tennis balls also. I used them up against a wall to get my back
That would be intense! Good idea.
I have one of the hand rollers also for rolling more specific locations.
I also have used gold balls. Try standing on two golf balls to train pain tolerance it's intense